Kodi Zakudya Zothandiza Ndi Chiyani? Tiyeni tikambirane izi mwachidule.

Muyenera kuti mwawonapo mukapita ku supermarket kuti ma margarine, yogurt, ndi buledi zina zimalembedwa kuti "Mtima Wathanzi." Mapaketi ena a ufa wa mkaka ndi mabisiketi amalembedwa kuti "Omega-3 yowonjezera." Motere, timatcha zakudya zomwe zili ndi michere yomwe siipezeka mwachilengedwe muzakudya koma zomwe zimanenedwa kuti ndi zabwino pa thanzi lathu kuti "Zakudya Zogwira Ntchito." Lero, tiyeni tiwone zomwe izi ndi zabwino pathupi lathu, kodi ndi zabwino pathupi lathu, ndipo tiyenera kuzisankha?

Mabwenzi a Mtima: Plant Stanols ndi Sterols

Mayina awiriwa akhoza kukhala atsopano kwa inu. Mwachidule, awa ndi mankhwala awiri omwe amapezeka mwachilengedwe mu zipatso, ndiwo zamasamba, mtedza, ndi mbewu. Chodabwitsa n'chakuti, kapangidwe kake kamafanana kwambiri ndi cholesterol m'matupi athu.

Ndiye kodi phindu lathu ndi chiyani kuchokera pa izi?

Taganizirani ngati kuti dongosolo lathu logaya chakudya ndi msewu. Cholesterol yomwe ili mu chakudya chomwe timadya imayenda mumsewu uwu ndipo imayesa kulowa m'mitsempha yathu yamagazi. Koma, Plant Stanols ndi Sterols awa ali ngati apolisi apamsewu . Amatseka msewu wa magalimoto otchedwa cholesterol ndikuletsa kulowa m'magazi athu. Zotsatira zake, cholesterol imayikidwa m'mitsempha yathu yamagazi, kuitseka ndikuchepetsa chiopsezo cha matenda amtima.

Kafukufuku wasonyeza kuti kuwonjezera magalamu awiri okha a Plant Stanols kapena Sterols muzakudya zanu patsiku kungathandize kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndi 5% mpaka 15% mkati mwa milungu ingapo. Ngati mukugwiritsa ntchito kale batala kapena margarine, kungakhale bwino kusintha kugwiritsa ntchito margarine yomwe yawonjezeredwa izi. Koma kumbukirani, izi zilinso ndi mafuta, kotero si bwino kugwiritsa ntchito zochulukirapo kuposa zomwe zalangizidwa .

Ulusi - Kodi ndi wachilengedwe? Kodi ndi bwino kuwonjezera ulusi?

Ulusi ndi chinthu chopezeka mwachilengedwe chomwe chimapezeka muzakudya za zomera. Zakudya zokhala ndi ulusi wambiri zimaphatikizapo zipatso, ndiwo zamasamba, nyemba (monga nyemba, nandolo, mphodza), ndi tirigu wonse (monga buckwheat, oats, ndi mpunga wofiirira).

Koma tsopano, opanga chakudya apanga ulusi wopanda kukoma, wopangidwa ndi ufa wopangidwa mwaluso. Umawonjezedwa ku zakudya zomwe sitingaganizirepo. Umawonjezedwa ku mitundu ina ya buledi, chimanga chotsekemera, ndi yogurt. Mukayang'ana chizindikirocho mukagula chakudya, mutha kuwona kuti chalembedwa kuti Inulin, Maltodextrin, Polydextrose , kapena Chicory fiber .

Kodi ulusi umathandiza bwanji mtima?

Ulusi ndi chinthu chabwino kwambiri chomwe chimathandiza kuchepetsa kuchuluka kwa cholesterol m'thupi lathu. Ndipo ngati mudya ulusi wokwanira, mutha kuchepetsa chiopsezo cha matenda a mtima, matenda a shuga amtundu wachiwiri, komanso kunenepa kwambiri. Vuto ndilakuti ambiri aife sitimapeza ulusi wofunikira tsiku lililonse.

Choncho, chinthu chabwino kwambiri kuchita ndi kuwonjezera zakudya zambiri zomwe zili ndi ulusi wambiri mwachilengedwe - kutanthauza masamba obiriwira monga kale, nthochi, sipinachi, gotu kola, nyemba, mphodza, nthangala, oats, mbatata zotsekemera, ndi chinangwa - muzakudya zanu.

Pa avareji, mkazi amafunikira pafupifupi magalamu 25 a ulusi patsiku, ndipo mwamuna amafunikira pafupifupi magalamu 38.

Omega-3 - Kodi ma Omega-3 onse ndi ofanana?

Ma Omega-3 ndi mafuta ofunika kwambiri m'thupi lathu. Amapezeka kwambiri mu nsomba zamafuta monga salimoni, tuna, sardine, ndi herring. Amapezekanso pang'ono mu mtedza monga walnuts, amondi, ndi mbewu za fulakesi.

Kodi mungathandize bwanji mtima?

Ma Omega-3 amathandiza kupewa kudzikundikira kwa plaque yomatira m'mitsempha yathu yamagazi, yomwe imatha kutseka mitsempha yamagazi ndikuyambitsa matenda amtima ndi sitiroko. Ma Omega-3 amathandizanso kupewa kugunda kwa mtima kosazolowereka komanso kuchepetsa triglycerides, mtundu wa mafuta oipa m'magazi.

Koma pali chinthu chofunikira chomwe tiyenera kudziwa apa.

Pali mitundu itatu ikuluikulu ya Omega-3: DHA, EPA, ndi ALA .

• DHA ndi EPA: Izi ndi mitundu iwiri yomwe ndi yothandiza kwambiri pamtima. Imapezeka makamaka mu nsomba zamafuta .
• ALA: Izi zimapezeka muzakudya za zomera (monga fulakesi, mtedza). Ngakhale matupi athu amatha kusintha izi kukhala ALA, DHA, ndi EPA, zimatero pang'ono kwambiri.

Tsopano nayi vuto. Zakudya zambiri zomwe mumawona m'sitolo zomwe zimati zawonjezera Omega-3 - yogurt, margarine, buledi, mkaka wa soya, mazira, ndi zina zotero - zimawonjezeredwa ku mtundu wa ALA wochokera ku zomera . Chifukwa chake izi sizingapereke zabwino zofanana ndi za nsomba pa thanzi la mtima. Ndipo nthawi zina kuchuluka komwe kumawonjezeredwa kumakhala kochepa kwambiri.

Pomaliza, ndi chisankho chiti chabwino kwambiri?

Zakudya zopatsa thanzi nthawi zina zingakhale zowonjezera pazakudya zathu. Koma chinthu chachikulu chomwe tonsefe tiyenera kumvetsetsa ndichakuti palibe "chakudya chopatsa thanzi" chomwe chingalowe m'malo mwa zakudya zopatsa thanzi komanso zachilengedwe.

Muyenera kupeza michere yambiri yomwe mukufuna kuchokera muzakudya zonse . Izi zikutanthauza:

• Ndiwo zamasamba ndi zipatso zatsopano
• Mbewu zonse (buckwheat, oats, mpunga wa chimanga)
• Mkaka wopanda mafuta ambiri ndi zakudya za mkaka
• Nsomba ndi nyama zopanda mafuta ambiri
• Nyemba monga lenti, nsawawa, ndi nyemba zobiriwira

Palibe umboni womveka bwino wosonyeza kuti ubwino wonse wa michere yomwe imapezeka muzakudya zachilengedwe izi ungapezeke mwa kudya zakudya zomwe zili ndi michere yopangidwa mwaluso.

Ngati muli ndi matenda a mtima kapena matenda ena, onetsetsani kuti mwalankhula ndi dokotala wanu musanasinthe kwambiri zakudya zanu kapena kusankha zakudya zinazake zazikulu. Iye ndiye munthu wabwino kwambiri woti akupatseni malangizo omwe ali abwino kwa inu.